Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Compare to 080809.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Have fun with the grip boys and girls . . .

Buttercup:

Four rounds:
95 pound Hang squat clean, 5 reps
30 alternating Beginner towel pull-ups

13:13

Used last time’s scaling.  In the interest of power output, I scaled the rope climb to Buttercup and raised the weight a little above Puppy, resulting in a time less than a third of last time (42:46!).  Still had to break the towel pull-ups substantially.

Personal Pull-up Challenge
60 c2b pull-ups

I did these before the WOD was posted, hoping there wouldn’t be any pull-ups…  I hope I can extend my elbows in the morning.

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

7 rounds plus 5 HSPU

Took two weeks off, I was concerned my lower back was feeling weak, stiff and constantly aching so I decided rest and light walks for a while. Surprisingly I took this easy and paced the L pull-ups by doing the sets 5-3-2, for me 70 L pull-ups is great considering this was the first real session back.  I might try two puppies /buttercups sessions tomorrow if I feel OK after the adrenaline rush dies down.

Big Dawgs:
as Rx’d

women - 105#

The Porch:
Five rounds for time of:
155 pound Hang squat clean, 5 reps
15 ft Rope climb, legless, 3 ascents

women - 105#

Pack:
Five rounds for time of:
115 pound Hang squat clean, 5 reps
15 ft Rope climb,  3 ascents

women - 85#

Puppies:
Four rounds for time of:
55-75 pound Hang squat clean, 5 reps
3 Beginner Rope climbs

women - 25-45#

Buttercups:
Three rounds for time of:
25-45 pound Hang squat clean, 5 reps
2 Beginner Rope climbs

women - 10-15#

I was unable to find a video for the Hang Squat Clean, and I dont have access to a rope….........any video I missed or substitution suggestions?

ANDYPAGS - 14 March 2009 04:04 AM

I was unable to find a video for the Hang Squat Clean, and I dont have access to a rope….........any video I missed or substitution suggestions?

When they say squat clean, they mean just a clean.  http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv
Towel pullups are the sub for rope climbs:  http://media.crossfit.com/cf-video/CrossFit_TowelPullupVariations.wmv

hope that helps

Oops,
My apologies for posting before the scaled post, I shall do penance tomorrow.

Yesterday
CFWU
Back squat 3-3-3-3-3

100#, 120#, 130#, 140#, 150#

warm up 15 pull ups, 30 push ups, 45 sit ups, 60 squats and jump rope…

4 rounds for time
Hang squat cleans 35kg x 5
30 towel pullups.

Time : 21:34

Ouch…gonna be fun…

In place of the rope climb(no access) how many towell pull-ups should I do(per round) and what kind.

Back Squats 3-3-3-3-3
185-205-225-245-255

Back Squat 3/3/3/3/3
Warm Up: 12*empty bar; 8*40kg; 6*60kg
Work sets
70kg/70kg/80kg/80kg/90k

Can anyone prescribe a bodyweight WOD to sub with todays please, I do not have access to a gym on a Sunday because of Sabath.
Gym is closed

ColdCut - 14 March 2009 04:35 AM

ANDYPAGS - 14 March 2009 04:04 AM

I was unable to find a video for the Hang Squat Clean, and I dont have access to a rope….........any video I missed or substitution suggestions?

When they say squat clean, they mean just a clean.  http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv
Towel pullups are the sub for rope climbs:  http://media.crossfit.com/cf-video/CrossFit_TowelPullupVariations.wmv

hope that helps

It does help, and thank you

Pack:
Five rounds for time of:
75 pound Hang squat clean, 5 reps
15 ft Towel Pull-ups,  3 ascents

25:20

My grip is fried

One post behind.

Yesterday’s WOD:
Back Squat 3-3-3-3-3
135-155-175-185-185

Today’s WOD at CrossFit Oddessy:
KARINDY
Three rounds for time of:
50 20lb wall ball shots
5 rounds of CINDY

37:08

This one crushed me.  I kept thinking why am I going so slow… 5 rounds of CINDY should be cake.  Then I realized that I just did 50 wall ball before then.  I almost quit after the second but switched to survival mode and just gutted it out.